Is Salmon Good for Weight Loss?

Is Salmon Good for Weight Loss?

Staff Writer
5 minute read

Is Salmon Good for Weight Loss?

Salmon is one of the healthiest foods you can possibly add to your diet. It’s famous for having healthy fats but how does it fare when it comes to supporting a healthy weight? Keep reading to learn more about salmon including its nutrition composition, health benefits, and if it supports healthy weight loss. 

Is Salmon Good for Weight Loss? 

Yes, salmon is very good for weight loss. Since salmon is described as a fatty fish, you may think that it isn’t suitable for a weight loss diet. 

However, salmon is quite reasonable in calories with just over 200 calories per serving. And remember, it isn’t just about calories even when on a weight loss journey. The goal is to achieve a healthy balanced diet that supports your health. 

In addition to its fair calorie content, salmon is also a good source of protein which is essential for those trying to sustainably lose weight. 

Salmon Nutrition Facts

3.5 ounces (100 grams) of wild salmon contain:

  • Calories: 182

  • Protein: 25 grams

  • Fat: 8 grams

  • Carbohydrate: 0 grams

  • Vitamin B12: 127% of the daily requirement

  • Vitamin B6: 56% of the daily requirement

  • Selenium: 85% of the daily requirement

  • Niacin: 63% of the daily requirement

  • Pantothenic acid: 38% of the daily requirement

It is important to note that wild salmon has a slightly superior nutrition composition to farmed salmon. In particular, wild salmon is richer in protein and lower in calories. However, the differences between the nutrition composition  of the two types of salmon should be negligible over time. 

Health Benefits of Salmon 

  • Good source of omega 3 fats. Salmon is one of the best and most accessible sources of heart healthy omega-3 fatty acids. While there are no official recommendations for how much omega-3 fats you need everyday, a minimum of two servings of salmon (1 serving = 3 ounces cooked salmon) is enough to meet the American Heart Association recommendation for fatty fish consumption.  

  • Good source of protein. Like many types of fish, salmon is a good source of protein which is necessary for maintaining and repairing body tissues including muscle. Building muscle can accelerate weight loss since muscle tissue burns more fat at rest. Eating high protein meals can also help you feel full for longer after meals protecting you from unwanted cravings. 

  • Has antioxidant and anti-inflammatory properties. Salmon has strong antioxidant and anti-inflammatory potential not only because of the omega-3 fats but also other compounds, particularly, astaxanthin. Astaxanthin, the compound that gives salmon its signature pink hue, has been shown to protect the body from oxidative and inflammatory damage through its antioxidant action. 

  • Supports weight loss. The protein content and fair calorie content of salmon make it the ideal food for those looking to lose or maintain weight. Studies show that those who eat fish tend to have healthier weights than those who don’t. 

  • Rich in micronutrients. Salmon is not only good for its macros but also for its micronutrients. It is particularly rich in B vitamins and selenium, one of the most important antioxidants in the body. 

  • Convenient. In most parts of the world, salmon is fairly affordable and accessible especially if you consider how much it benefits the body. It is also very versatile and easy to prepare, taking under 30 minutes to fully cook. 

How to eat Salmon for Weight Loss

As we have mentioned, salmon is quite versatile giving you an array of ways you can enjoy it. Below are some of the ways you can eat salmon whether you are trying to lose weight or not: 

  • Pan-fried or pan-seared salmon

  • Grilled salmon

  • Baked salmon

  • Air Fried salmon

  • Smoked salmon

  • Dried salmon

  • Steamed salmon


Can you eat salmon everyday to lose weight?

Yes, you can eat salmon everyday to lose weight if you want to. However, you don’t need to eat salmon everyday to lose weight. Other protein sources you can try include chicken, beef, beans, and peas. If you want to stick with fish, there are still plenty of options for you including prawns, shrimp, cod, mackerel, and seabass. 

Is salmon too fatty for weight loss?

No, salmon isn’t too fatty for weight loss. In fact, a serving of wild salmon has less than 10 grams of fat. It is easy to think salmon is very fatty because experts say it is rich in healthy fats, however, these are present in very small amounts. We still say it is rich in these fats because we need so little of these fats to stay healthy. 

Which fish is best for weight loss?

In general, all fish is good for weight loss. This includes salmon, cod, shrimp, prawns, seabass, mackerel, sardines, trout, tuna, and many more. 

How much salmon is good for weight loss?

To lose weight, you should aim for about 1 to 2 servings of salmon per meal. 


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